10 Week Training Plan

The following running schedule was created by Budd Coates, Health Promotions Manager at Rodale Press, who instructs a corporate beginning running program. Coates has taken nonrunners and, in 10 weeks helped them reach their goal of running the 3.5-mile Chemical Bank Corporate Challenge.

Before you start with this schedule, get your legs ready with eight days of walking: walk 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1.

Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.